STRENGTH: BACK SQUAT
Every 3:00 x 4 Sets
Set 1: 10 Reps @ 60-65%
Set 2: 8 Reps @ 65-70%
Set 3: 6 Reps @ 70%
Set 4: 6 Reps @ 70-75%
All percentages based on 1RM Back Squat. This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.
CONDITIONING- “WEAK IN THE KNEES”
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Time Cap: 17:00
Score = Time
Wall Ball: 20/14lb , 10/9ft
Dumbbells: 2 x 50/35lb
